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Advanced Swiss Ball Exercises-Dr. Adnan Badr -

The following Swiss ball exercises are designed to improve your strength, core stability, balance and posture. Youshould discuss the suitability of these Swiss ball exercises with your physiotherapist prior to beginning them. As arule, they should only be performed provided they do not cause or increase pain.Generally, you should begin with the Basic Swiss Ball Exercises and then the Intermediate Swiss Ball Exercisesbefore commencing these Advanced Swiss Ball Exercises.The following Advanced Swiss Ball exercises should be performed approximately 1 - 3 times per week provided theydo not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow musclerecovery. As your strength and control improves, the exercises can be progressed by gradually increasing therepetitions or frequency of the exercises.

Swiss Ball Exercises - Advanced

1) Swiss Ball Single Leg Squats (figure 1) – Begin this Swiss ball exercise in standing on one leg, with your footfacing forwards and a Swiss ball positioned between a wall and your lower back. Slowly perform a squat, keepingyour back straight. Your knee should not bend beyond right angles and should be in line with your middle toe. Your knee also should not move forward past your toes. Perform 2 - 3 sets of 10 repetitions provided the exercise is painfree.

Figure 1

– Swiss Ball Single Leg Squats2) Swiss Ball Single Leg Hamstring Curls (figure 2) – Begin this exercise lying on your back with a Swiss ball under your leg and your other leg bent as demonstrated. Keeping your back straight, slowly bend your knee tightening theback of your thigh (hamstrings). Perform 2 - 3 sets of 10 repetitions on each side, provided the exercise is pain free.

Figure 2

– Swiss Ball Single Leg Hamstring Curls (right)

3) Swiss Ball Prone Leg Lift (figure 3) – Begin this Swiss ball exercise with your hands on the floor, your back straightand your feet on a Swiss ball as demonstrated. Hold this position and slowly lift one leg keeping your knee straightand the Swiss ball still. Slowly return to the starting position and repeat with the other side. Perform 2 – 3 sets of 10repetitions alternating between legs provided the exercise is pain free.

Figure 3

– Swiss Ball Prone Leg Lifts4) Swiss Ball Push Ups (Hands) (figure 4) – Begin this exercise in the push up position on a Swiss ball asdemonstrated. Keeping your back and neck straight and the Swiss ball still, slowly straighten your elbows tighteningthe chest muscles, then return to the starting position. Perform 2 - 3 sets of 10 repetitions provided the exercise ispain free.

Figure 4

– Swiss Ball Push Ups (Hands)

5) Swiss Ball Side Bends with Rotation (figure 5) – Begin this exercise with your feet apart and against a wall andyour hip and back resting on a Swiss ball. Your chest should be facing the ground as demonstrated. Keeping theSwiss ball still, slowly perform a side bend, rotating your torso so your chest faces upwards as shown. Perform 2 - 3sets of 10 repetitions on each side provided the exercise is pain free.

Figure 5

– Swiss Ball Side Bends with Rotation